WOD: Thursday 210128
WHITEBOARD BRIEF
- Strength: Week 3 of Speed work with the Power clean + Front squat. Weights should be heavy enough to feel but still be technically proficient.
- Metcon: Today's WOD is a triplet of Pistol Squats, Cal Bike, and Man-Makers with an Rx+ option for Muscle-ups. This should feel like an Open WOD, so push yourself but leave room in the tank to speed up on the last round.
A) POWER CLEAN + FRONT SQUAT:
6 x 2 @70% of Clean, every 90s.
- Use Clean or Power Clean max, whichever is higher.
- 1 rep is 1 Power Clean + 1 Front Squat
- These are not TNG, make sure to set your start position for the 2nd rep.
B) KB CONTRAST VERTICAL JUMP
6 x 3+1 every 60s.
- 3 KB Jumps + 1 Dynamic Vertical Jump.
- Drop the KB forward.
5 ROUNDS FOR TIME
8 Pistols each
6/4 Cal Bike
4 Man-Makers (50, 35)
- Goal: Tough pace, but with room to speed up on round 5. This should feel like an Open WOD.
Rx+: (4/3 Ring Muscle-ups after each round)
L3: (40, 25)
L2: (30, 15) (Shrimp Squats)
L1: (20, 10) (Box Pistols)
TIME CAP = 15:00
SINGLE-LEG DUMBBELL GLUTE BRIDGE
3 x 12-15 each 1s hold. Rest 60s.